Hey all!
I’ve been into fitness since March last year when I realised I needed to do something about my weight problem that I had, I was 182lbs 5’3 36inch waist and I had honestly never done any exercise since playing soccer when I was around 5 years old.
Back in March 07 I was 16 years old almost 17 so you can probably appreciate my problem with being that weight with that height and no muscle what so ever, not nice in high school.
So from March - May I stopped eating more or less, and just ate chicken and rice pretty much.
It was in May that I bought my dumbbells on my birthday so aged 17 I started trying to re-carve my neglected body, at first nothing happened but I kept going for about 2months then I quit for another few weeks and it continued like this until I went back to school in September, by this time I was 5’5 140lbs and a 30 inch waist. I was surprised by my massive losses and my new found leanness with no help what so ever with my dumbbells, I literally did about 20 curls a night and about 10 or so push ups.
In September my friend told me I should start of with a lower weight than I would normally lift do 10 reps per set and after each set increase the reps for 5 sets with 60 seconds rest between each set.
I did this until December for curls, hammer curls and arnold press’ with my usual 10 push ups.
This did really well I lost body fat and gained muscle - since then I have been doing my own programs, and right now I have completed one six week program and am now half way through another six week program.
current stats height: 5’6 130lbs 27inch waist 11inch forearms, 12inch biceps 36.5 inch chest.
I am at the moment still concerned with getting to single digits in my body fat % .
I haven’t had it tested but I’m sure I will tell as soon as my abs start showing really well.
Size is not my main goal strength is, as I am a big Bruce Lee fan I do want to keep to a small body whilst having a lot of functional strength and a well defined physique.
I would like someone to offer me some advice on how to do this, as at this moment I am not increasing the weight on my dumbbells for fear of getting too big for my liking.
Here is a quick idea of my current program.
(I use only dumbbells as I like free weights and I’m not a big fan of barbells either.)Supplements omega 3 & 6 fish oil, multivitamin, water (Y) rest between everyday.
Circuit training ( everyday )
Forward kicks 1min
starjumps 1min
press ups 1min
shadowkicking 1min
shadowboxing 1min
resistance tubes 1min
chin up 1min
skipping 1min
Day one ( Maximal weight 10kg, emphasis forearms( flexors and extensors), biceps )
wrist curl 12x3
hammer curl 10x3
hammer twist 10x3
curl 8x3
arnold press 8x3
tricep extension 10x2
lateral raise 10x2
raise 10x2
front row 10x3
crunches 20x3
flexibility.
Day two ( sub-maximal weight 5kg)
Same as day one except 20x5 curls and 12x3 arnold press.
Day Three ( 10kg )
Push/press ups 10x3
shrugs 10x3
resistance tubes 10x3
dumbbell press 10x3
squats 12x2
hammer twist 10x3
wrist curl 12x3
crunches 20x3
flexibility.
That is my current program, plenty of faults, I’m sure you think I am an idiot for lifting such tiny weights but it seems to be working.
Anyway please help me improve my functional strength and decrease my body fat.
By the way I eat 5 times a day and drink only ice cold water I’m pretty sure my nutrition is ok.